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TAFODIL24
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Supreme 90 Day ~ Core Dynamics

Wednesday, February 27, 2013

Warm-up

Circuit 1 = 30 seconds each
Back Rock 'n Roll
Crunch using 8lb ball = 10
Forearm Plank alternate knees to elbows = 12
Plank Rotation using one 6.6 dumbbell = 12
Standing Mtn Climbers using 6.6 dumbbells

45 second rest

Circuit 2 = 30 seconds each
Crunch Twist using 8lb ball = 7
Side Plank Punch using 6.6 dumbbell Left then Right = 20 x2
Forearm Plank Alternate Front Punches
Plank Press ups
Kettlebell Swings using one 25 lb dumbbell = 20

45 second rest

Circuit 3 = 30 seconds each
Forearm Plank Jacks
Dumbbell Seated Twist
Alternating Side Plank with Leg Lift
Supreme Crunch using 8lb ball
Alternating Clean & Press using 10 lb dumbbell = 20

45 second rest

Circuit 4 = 30 seconds each
Side Plank Punch up using 6.6 lb dumbbell Left then switch to Right
Plank Alternate Leg Touches
V-up Crunch
Forearm Plank Alternating Leg Raises
Prisoner Squats

Cool down
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